| Purposes: To observe the effect of 3/7 method and fixed intensity strength training method on lower limb strength training in male college students using squat training with the same load intensity and similar total load.By collecting the changes of 1RM weight-bearing barbell squat weight and surface electromyography(including biceps,lateral femoris,rectus and medial femoris muscles),squat squat height,30%1RM weight-bearing barbell repetitions and dominant leg thigh circumference in the two groups before and after 4 weeks of intervention,the effects of 3/7 method on lower limb strength(maximum strength,rapid strength,strength endurance),nerve adaptation promotion,and muscle morphological changes were compared.In addition,the 3/7 method and the fixed intensity strength training method were compared,and the difference in the influence of the development of lower limb strength was studied,and the training methods were enriched,so as to provide data support and experimental reference for fitness enthusiasts and coaches to promote lower limb strength training.Methods: This study mainly adopts literature method,experimental method,mathematical statistical method and other research methods.Twenty male college students from Capital Institute of Physical Education were recruited to participate in this study,and 20 subjects were randomly divided,and the subjects were divided into 3/7 strength training group(n=10,average age 23.02±2.37 years,average height179.09±5.7 cm,average weight 76.47±9.17 kg,average training years 4.66±1.20)and fixed intensity strength training group(n=10,average age 21.99±2.68 years),The average height is 179.40±3.57 cm,the average weight is 71.55±8.38 kg,and the average training years are 5.03±1.62).Participants in both groups underwent 4 weeks of squat training.Subjects in the 3/7 strength training group used 70% weight training of 1RM,and the first group trained 3 squats in the first round,15 seconds interval,group 2 squats 4 times,interval 15 seconds,and group 5 squats 7 times.After resting for 150 s between groups,repeat the above process once,a total of 2 rounds of squat training,a total of 50 squats;Subjects in the fixed-intensity strength training group also used 70% 1RM weight training,8 squats × 6 sets of repetitions,and 150 s between sets of intervals,for a total of 48 squats.Both training groups performed data records of 1RM squat weight and iEMG,longitudinal jump height,30% 1RM squat repetitions and dominant leg thigh circumference before and after the intervention,showing the maximum strength,neurological adaptation,rapid strength,strength endurance and muscle hypertrophy,respectively.All data in this study were represented in the form of mean standard deviation(Means SD),and the data were statistically analyzed using SPSS26.0 software,and the intra-group comparison was performed using the paired-sample t-test and the independent sample t-test was used for the between-group comparison.The charts in this article are all plotted using Graphpad Prism 7.0 software.Results:1.The 1RM squat weight in the 3/7 strength training group and the fixed intensity training group showed a positive increase compared with the pre-intervention period,and there was a significant difference between the group(p<0.01),and there was no significant difference between the two groups(p>0.05),the growth rate of 1RM squat weight in the 3/7 strength training group was 9.19%,>and the growth rate of 1RM squat weight in the fixed intensity training group was 7.43%.2.The iEMG of the dominant leg major muscle groups in the 3/7 strength training group and the fixed intensity strength training group showed positive growth after the intervention compared with the pre-intervention period.There were significant differences(p<0.01)in the iEMG group of dominant leg biceps,lateral femoris,rectus femoris and medial femoris in the 3/7 strength training group,significant differences in the iEMG group of dominant leg biceps in the fixed strength training group(p<0.05),and very significant differences in the iEMG group(p<0.01)in the iEMG group of the lateral femoris,rectus femoris and medial femoris muscles;there was no significant difference between the two groups(p>0.05),3/7 strength training group dominant leg biceps iEMG growth rate of 120.15%> fixed intensity strength training group dominant leg femoral biceps iEMG growth rate of 103.98%,3/7 strength training group lateral femoral muscle iEMG growth rate of 80.39%,>fixed intensity strength training group lateral femoral muscle iEMG growth rate of 75.99%,3/7strength training group femoral rectus iEMG growth rate of 95.33>%,fixed intensity strength training group femoral rectus iEMG growth rate of 46.87%,The iEMG growth rate of medial femoral muscle in the 3/7 strength training group was58.65%,>and the growth rate of iEMG of medial femoral muscle in the fixed intensity strength training group was 46.01%.3.The longitudinal jump height of the 3/7 strength training group and the fixed-intensity strength training group showed a positive increase compared with the intervention before the intervention,and there was a significant difference between the group(p<0.01),and there was no significant difference between the two groups(p>0.05),the growth rate of the longitudinal jump height in the 3/7 strength training group was 16.3%> the growth rate of the longitudinal jump height in the fixed-intensity strength training group was 14.8%.4.The number of repetitions of 30% 1RM in the 3/7 strength training group and the fixed intensity training group showed a positive increase compared with the 30%before the intervention,and there was a significant difference between the groups(p<0.01),there was no significant difference between the two groups(p>0.05),the30% 1RM repetition increase was 33.0% in the 3/7 strength training group> and the30% 1RM repetition rate in the fixed-intensity strength training group was 28.8%.5.The thigh circumference of the dominant leg after the intervention in the 3/7strength training group and the fixed intensity training group showed a positive increase compared with the pre-intervention period,and there was a significant difference in the comparison within the 3/7 strength training group(p<0.01),there was no significant difference in the fixed intensity strength training group(p>0.05),there was no significant difference between the two groups(p>0.05),and the growth rate of dominant leg thigh circumference in the 3/7 strength training group was1.6% > the growth rate of dominant leg and thigh circumference in the fixed-intensity strength training group increased by 0.7%.Conclusion:1.The 3/7 method is superior to the fixed strength strength training method in developing the maximum strength of the lower limbs,the rapid strength of the lower limbs,the strength endurance of the lower limbs,promoting neural adaptation and increasing the muscle circumference of the lower limbs.At the same time,the time required by the 3/7 method for a single training(about 5 minutes in experimental application)is far less than that required by the fixed strength strength training method(about 20+minutes in experimental application),and this training method has higher training efficiency.2.High metabolic stress caused by short training interval design may be the reason for the difference in training results between 3/7 strength training and fixed intensity strength training.The design of training methods based on the combination of mechanical tension and metabolic stress to promote strength growth,muscle hypertrophy,and neural adaptation is an effective research direction.3.The training effect and training efficiency(relatively short training time)of the3/7 method suggest that the training method has great application potential for the fitness population with fluctuating and scattered training time and a certain fitness foundation. |
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